3 Rounds for time of:
Row 400 meters
21 Kettlebell Swings 1.5p/1p
12 Pull-ups
Post time and weight to comments.
compare to 11.17.08
Post Workout
Foam Roll/Stretch
Refurbished Model A Concept 2 Rower at Mike Creamer's training studio, Anatomically Correct
Thank You
2009 has truly been a transformative year for CrossFit South Brooklyn. Thanks to our unique community of coaches, athletes and friends, we've managed to substantially increase our member base while maintaining the spirit and integrity of our community and training. As we move into a new home and continue to expand what we offer and who we are, 2010 will represent a major shift in our history. This transition will, no doubt, come with challenges, but given the team we have put together, there’s no doubt that the new year will yield an even stronger community, more fitness and most of all a whole lot more fun.
“Helerg”: 16:28 scaled up to 20kg KB. Unassisted kipping pullups in humbling sets of 2. Yuck.
Happy New Year to all! I’m so happy to have joined this community this year. Without sounding too sappy, it’s been a highlight in what has otherwise (except of course for the arrival of Linus) been a pretty shitty year chez Kaiser-Peterson.
Helerg: 15:58, white band.
It really helped to be able to chase Charlotte, who, with all the scaling factored in, was clearly much stronger and faster. Thanks, Charlotte.
Ditto on the happy new year, community stuff. Yeah.
I’m super bummed that I won’t be able to make it to CFSBK tonight as I had thought.
Must.. make.. this.. workout.. up. (at some point!)
Wishing everyone a lovely new years and watch for the blue moon tonight!
In looking at the last time you all did this WOD, and seeing that you were in the middle of a paleo challenge, and in keeping with my resolution to clean up my diet and stay healthy, I thought these videos were fun:http://www.youtube.com/watch?v=uCFZoqmKf5M
http://www.youtube.com/watch?v=wGXep32_qiI
Happy New Year to all. It’s been so great getting to know everybody at CFSB. Thanks to all for being so friendly and not weird.
To a healthy and fun 2k10!
And with that in mind, drink bourbon like it were Gatorade tonight. My squirt bottle is loaded with Old Rip Van Winkle.
ack. today i went to crossfit oakland, after slacking all week.
I showed up and saw a friend i’d met last year when at cf oakland, while chatting the coach comes up to me and says “so are you doing murph today?”
“uh is that the workout?”
“yes”
“uh, well, I guess so.”
Then I quickly run to the toilet because I am afraid.
so, today, murph: 57:00 (cindy-style)
the run really destroyed me i thought i should have been able to go faster for the first ten cindy-rounds at least, but no dice, it was a horror show. oh well, at least it was sub 60.
Do we have cups for the party tonight?
No need for cups. Accessory work is keg stands.
HAPPY NEW YEAR TO EVERYONE WHEREVER YOU GO BE SAVE AND HAVE FUN.MAY THIS BE YOUR BEST YEAR EVER.
WOD 1 @ 3:15 pm—————Row 2000m x 3 w 5 min rest btwn each set @ 20 sec under pr
WOD 2 @ 5:50pm—————-Helerg as Rx’d 10:19
First two rds – KB unbroken, and pullups in two sets
Third rd – KB in two sets of 11-10 and pullups unbroken
Row was weak due to WOD one beating me down
Helerg 13:40 as Rx’d.
First round of kettlebells was 10-11, did 7’s the rest of the way.
Pull-ups devolved into sets of three. Oh kip, where hast thou gone?
Final goal for 2010: learn to push myself harder.
Have fun everyone. See you this weekend.
Did Hell-erg today, and was punished appropriately.9:43 as rx’d
Went way too fast on the row, grip was shot for eveything else.Refused to put down the kettlebell for all the rounds.Almost made it through the pullups unbroken as well, but came off the bar at rep 7. Backup for 5 quick ones and dropped.
Definitely need to row more.
Need to get used to being in that uncomfortable place and pushing through.
Was great to watch Ryan and Paul who were neck and neck at this until the final round of pullups, Paul banged em out, and Ryan just wouldn’t quit — he went right to failure and fell off the bar as his grip failed after reching the final rep.
Hope everyone has a great new year!
Hell Erg – 10:09
I wish everyone a great 2010. Eat some black eyed peas and collards tomorrow, for good luck and money. Or if you’re keeping strict paleo, collards and pork belly, for money and yummy.
Congrats to Steph W on her first Double Under!
It is already 2010 in Australia, so let me wish all of you a very happy new year. Hope it brings you everything you want and need. Looking forward to seeing everyone when I get back in Feb.
Cheers,Samir
PS: My new year’s eve was marked by a spectacular summer thunderstorm – what a way to usher in the new year!
Hell on Erg: somewhere in the 11:50 – 12 min range. I got the fuzzies in front of my eyes as soon as I finished and had to excuse myself…so I didn’t hear the time.
The Good: All kbell swings were unbroken. But I was using the 12 kg…so I guess that means I need to graduate to 1 p next. And work on using hips more.
The Bad: Erg. I’m so slow it’s embarrassing.
The Ugly: Pull ups. After yesterday’s press my shoulders/scaps/lats/etc. were saying no way and I used the big ol’ green band, no kip.
Thanks Dan, Fox, Jess, and everyone for yelling at me and pushing me through. Thanks Leo for putting us all in the festive spirit!
Yeah double unders! That was on my 3-month list.
I have to respectfully disagree with Matt R’s statement about you all being “not weird.” You’re all a bunch of crazeballs and that’s why I love hanging out with you. HAPPY NEW YEAR!
I am pretty sure my time was 8:34. everything unbroken except for the last round of pullups, which was 10-2. the swings were definitely the hardest part for me, I really wanted to put down the kettlebell in the last round but I knew ryan wouldn’t so I forced myself through.
12:51 rx’d (1pood).
All kettlebell swings unbroken and pullups were mostly in sets of two with a few 3’s sprinkled in. I felt really good during this wod and it made me look forward to the fitness gains I can and will make in 2010! Starting crossfit was definitely one of my best decisions of 2009.
if tomorrow is a strength workout, I will make up Helerg with anyone after the lifts.
Love,
gabrus (baby new year)
13:15 RXed
I hate KB swings and pull ups were mostly 2s w a few sets of 4. First time w Helerg so was somewhat conservative w the rowing.
I set a goal to do this wod again in 1 month.